FIT - Pregnancy
A program from week 13-40 of your pregnancy. Follow along Coach Josie during her pregnancy and together you work towards exercising safely, effectively, and with enjoyment!
Why FIT Pregnancy?
The prenatal fitness plan where Pelvic Health Physiotherapy and Perinatal Fitness are integrated together, creating one holistic fitness program focused on supporting both you and your pregnancy. 
Course Details
- Prenatal Exercise Guide: An educational tutorial on everything you need to know to exercise safely and confidently.
- Workout Video Demonstrations: Follow along with Coach Josie through each week of her pregnancy.
- Weekly Workouts: 4 workouts/week - strength, fitness, flexibility, and stability. Each can range from 25-45 minutes in length and be tailored to the equipment you have at home.
- Equipment: This entire program can be done with 2 sets of dumbbells (light and ‘heavy’), a resistance band, foam roller, and mat!
- Pelvic Floor and Core: Trimester specific exercises incorporated into every workout.
- Educational Tutorials: From Pelvic floor to breath work and proper core engagement through each trimester. Educational tutorials for your FIT pregnancy.
- Birth and Labor Prep: Education, birth prep exercises, and trimester specific programming that will focus on preparing you and your body for labor and delivery.
- Postpartum Prep: A timeline that outlines the recommendations for when and how to return to exercise postpartum.
- Train For Pregnancy AND Motherhood: Workout to support the pregnancy changes your body goes through all while preparing it for the strength it needs to handle motherhood demands.
- Immediate Access: Commit to the FIT Pregnancy journey and have access to the online course immediately.
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Where: Home Gym or Fitness Centre.
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Your Coach: Josie.
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Who: Any level of experience!
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What: Dumbbells, mat, resistance bands, a foam roller, and a cardio piece (optional but encouraged).
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Frequency: Choose up to 4 workouts per week.
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Workout Duration: Customize! Anywhere from 24-45 minutes in length.
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Course Length: 28 weeks. Week 13 to 40 of your pregnancy.
Course curriculum
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Welcome
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How To Add APP Icon to Home Screen
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🩵 Video Tutorial: How To Navigate This Course!
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Concept Fit Prenatal Exercise Guide
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My Pregnancy Planner 🩷
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Exercise Intensity Guideline
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Coach Josies Welcome Video!
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‼️ Pelvic Floor 101 Education
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‼️ Diastasis Recti: What Is Important To Know Through Pregnancy
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‼️ Healthy Bladder and Bowel Habits Your Must Know!
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Let's Break Down 360' Breathing!
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360' Breathing + Tva engagement
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Understanding Round Ligament Pain
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What Is Pregnancy Related SIJ Pain?
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Mini Mobility and Banded Workout #1
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Mini Mobility and Banded Workout #2
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Mini Mobility and Banded Workout #3
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Mini Mobility and Banded Workout #4
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Healthy High Protein Snack Options
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Family Friendly Meal Recipes To Try!
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About this course
- $69.95 / month with 7 day free trial
- 173 lessons
- 14.5 hours of video content
What Equipment Do I Need to Start My FIT Course?
Great question! Here is the equipment we encourage members to start with…
- An Exercise Mat!
- Dumbbells! Ideally a light and medium weight option.
- Foam Roller - Not a requirement but highly encouraged!
- Resistance Bands - A Rehab TheraBand and small looped band.
- BONUS: A piece of cardio equipment such as a stationary bike!
Member Reviews
The FIT - Pregnancy course has kept me moving and strong throughout both pregnancies, providing a variety of workouts that are tailored for the equipment I have available at home.
I thoroughly valued the FIT- Pregnancy course while pregnant with my twins! The online platform was easy to quickly access wherever and whenever, and as it was my first pregnancy, I gained a lot of prenatal knowledge and confidence in my body.
The FIt- Pregnancy exercise program has made a MASSIVE difference to my energy levels, confidence in how I move and opened a door to my physical abilities whilst being pregnant. Not feeling the same heaviness and feeling stronger with house tasks. I just feel like my body feels lighter and definitely helps with a positive approach mentally. The workouts feel good and I can see a huge difference in my level of stamina. It's quite amazing.
The truly amazing part of the FIT Pregnancy program is that Coach Josie is not only a Mom herself but a Physiotherapist as well - she really has so much knowledge and experience. All the extra attention to breathing and pelvic floor exercises makes you feel so confident in your body whether you're going into your first or third birth. Coach Josie is with you every step of the way through your pregnancy. I highly recommend her courses for any pregnant or postpartum mamas ❤️
‘ I feel like my body feels lighter and definitely helps with a positive approach mentally. The workouts feel good and I can see a huge difference in my level of stamina. It’s quite amazing
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